Monday - With deadlifts, you are going to start with 50% of your max and go up 20% each set. Hold the weight at the top of each lift for 5 seconds before going back down. Take as much time as you need in between each set. If you can't get the weight 5 times, go back to the previous weight. Tuesday - For the military press and jumping jacks you are going to go for a minute straight. You are going to do 7 military presses, then immediately go to jumping jacks for remainder. Wednesday - You can mix up between the goblet squat and weighted sit up however you want. All you have to do is get a 150 reps of each exercise, and you are trying to get it done in the fastest time possible. Goblet squat weight: men 45 lbs, women 36 lbs. Weighted Sit-up: men 20 lbs, women 15 lbs. Thursday - You can break up the push-ups, squats, and jumping jacks any way you want. You just need to get all the reps in. For the military press, you are going to start with an empty bar and add weight each set. Try to get a new max weight. For the burpees, you are going to see how many you can get in 5 minutes. A good goal to shoot for is around 30. Friday - You have 20 minutes to see how many times you can complete this circuit all the way through.